21 Minute walk before work.
Looking forward to my move in a month. There will be a gym in my apartment.
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LaBrake 02.04.2019
Although I failed to complete Smolov, it is time to move on to the olympic program.
Week 1, Day 1 (smashed through this in about 35 min)
3 x 15 Back extensions ( @ Bw, 25lb, 25lb) was supposed to be good mornings, my b
Power Snatch(lbs): 2 x 3 @ 55, 3 @ 75, 3 x 3 @ 95, 3 x 3 @ 110
Snatch Pull (lbs): 4 @ 55, 3 @ 75, 3 x 3 @ 95, 3 @ 110, 4 x 3 @ 130
Snatch Push Press (lbs): 4 @ 55, 2 x 4 @ 75, 3 x 4 @ 95, 4 x 4 110
Abs: 3 x (15 Straight leg sit ups @ 40lbs, 15 Body Saws)
extra stuff – not sure how deep into the program i will be able to do this
ladder to 5 each side (only increase snatches) @ 32kg KB: 1 Clean + 1 Press + Snatch
6 x 3 KB offset press 32kg + 24kg alternating hands
2 x 5 each side kb windmills @ 24kg
stretch, sauna
Tiemann workout 2.4.2019
I took a tumble on my bike ride yesterday and tweaked my wrist (real slow fall to one side, left wrist was still on the handle bar when it hit the ground which tweaked it)… Didn’t hurt to bad yesterday and I finished the ride, but it stiffened up over night. Spent awhile trying to figure out what I could do at the gym…. its going to be a long week of leg days.
Standard Warmup
5 min row (this hurt a lot)
40 arm raises
5 arm circles
leg swings
Set
Back Squats
1 x 10 at 45
3 x 8 at 95
3 x 6 at 135
3 x 3 at 185
4 x 3 at 205
was nervous to go higher because if i got off balance my wrist would be able to help correct
inbetween sets I did
10 x tricep pulldowns 85
10 x cable shoulder work at 25
I tried swimming, but it was a not go.
Sauna
Tiemann Run and Bike 2.3.2019
4.4 Miles 34 minutes 42 Seconds
7:53/mile
(dog walk and a few hours in between)
Mountain bike ride
7.48 Miles
Tiemann Workout 2.2.2019
Standard warm up
5 min row
40 arm raises
5 arm circles
Set
3x
5 x YTWL’s @ 5
20 x db curl 32.5/35/37.5
10 x db oh press
Abdominal Death March
10 x weighted crunches/obliques 25/35/45
10 x back/oblique extensions 45/50/55
10 x incline sit ups w twist 45
Ab set with plank
1500 m swim
Mountain bike ride 11.2 Miles
Bishop Workout 2/1/19
OTF with the wife.
Burned 923 Cal.
Hope everyone has the opportunity to eat meats and make gains this Sunday.
Peace Brothers
LaBrake 02.01.2019
TGIF, y’all.
Roll out, KB warm up + pull ups
Push press and jerks in sets of 3 (2 push presses like, 1 jerk) @ 135, 185, 205, 225
Front squat 5 @ 185, 5 @ 205, 3×3 @ 225
100 reps Back Squat @ 135 (10:50, would like to be under 10 min)
4 rounds (10 weighted straight leg sit ups, 10 body saws)
Stretch, Sauna
Tiemann Workout 1.31.2019
Decided to copy @inoscopedjfk from earlier in the week
Standard Warmup
5 min row
40 arm raises
10 arm circles
leg swings
Set
Dead lift, bent over rows, hang clean, fron squat, Press, back squat, good mornings
3 x 5 at 95/105/115
(in between sets)
10 x weighted crunches/obliques 25/45/45
30 x swimmer shoulders
Then
30 x squat at 115
Cool down
ab set with plank
LaBrake 01.30.2019
Its freezing cold and no one is in the office so i took my time in the gym today.
Roll + stretch, Typical KB warm up + Pull ups
Front Squat: 1 x 5 @ 135, 1 x 5 @ 185, 2 x 3 @ 225
Push Press: 3 x 3 @ 135
Clean and Push Jerk: 5 @ 135, 5 @ 155, 5 @ 175
3 x 20 BW Back Extensions
15 min of 30:30 with a 24 kg KB started with snatches then did swings then did cleans then did a clean+squat+press complex
Stretch, Sauna
Tiemann Workout 1.30.2019
Standard Warmup
5 min row
40 arm raises
leg swings
Set
3x
15/12/12 x DB Bench 40/52.5/60
10 x Bulgarian split squat 60
10 x shoulder bands
Wasnt really feeling the weight stuff today to I went to the pool
1500 m swim
